Is penut butter keto friendly? – Calories, Nutrition and Keto Recipes

Is Peanut Butter Keto-Friendly?

Yes, Peanut butter is generally considered keto-friendly. Foods are considered keto-friendly if they are high in healthy fats and low in carbohydrates. A 2-tablespoon serving of peanut butter contains roughly 16 grams of fat, 6 grams of protein, and only 4 grams of net carbs, thus making it a good choice for individuals following a ketogenic diet. However, it is necessary to choose natural peanut butter with no added sugar or hydrogenated oils.

Nutritional Facts About Peanut Butter

Peanut butter is not only delicious, but it’s packed with valuable nutrients as well. They include protein, for muscle repair and health; dietary fiber, for digestion; monounsaturated fats, which are good for heart health; and a several vitamins and minerals such as Vitamin E, potassium and magnesium.

Nutrition	Per 100 grams	Per 1 oz
Calories	588 kcal	167 kcal
Carbs	20 grams	5.65 grams
Sugar	9.2 grams	2.6 grams
Protein	24 grams	6.8 grams
Fat	50 grams	14 grams
Impact on Ketosis	Low	Low

What is the Average Weight?

The average weight of a jar of peanut butter is around 454 grams, or 16 ounces. However, serving sizes are typically much smaller, with the standard serving size for peanut butter being 2 tablespoons.

Additional Information About Peanut Butter

Peanut butter is also a good source of antioxidants, including a compound called p-coumaric acid, which has been associated with reduced risk of stomach cancer. The monounsaturated fats in peanut butter also help reduce levels of bad cholesterol and increase good cholesterol in the body.

Other Foods to Match With

Apart from being consumed directly, peanut butter can be paired with various foods. For a keto-friendly match, pair it with low-carb fruits like berries or sliced apples. For a protein-packed snack, try eating it with Greek yogurt, or spread it on celery sticks for an added crunch. You can even use it as a protein boost in smoothies.

8 Famous Keto-Friendly Dishes To Try

1. Keto Peanut Butter Fat Bombs

The Keto Peanut Butter Fat Bombs are a popular low-carb snack, packed with healthy fats from peanut butter, coconut oil, and dark chocolate. The use of sugar-free sweetener makes the dish compatible with a keto diet. They are delicious and satisfying, making them an excellent choice for a meal or snack.

2. Keto Chocolate Peanut Butter Smoothie

A smoothie made from unsweetened cocoa powder, peanut butter, and unsweetened almond milk. It is an excellent protein booster and provides healthy fats, making it a great post-workout drink or breakfast meal for those on a keto diet. It’s chocolaty, creamy, and the perfect energy booster.

3. Keto Peanut Butter Cookies

Keto Peanut Butter Cookies are made with just three ingredients: peanut butter, a keto-friendly sweetener, and an egg. Despite their simplicity, these cookies are fully keto-compliant and absolutely delicious, providing both crunch and essential fats to keep you satiated.

4. Keto No-Bake Chocolate Peanut Butter Bars

These bars are made from peanut butter, sweetener, and unsweetened chocolate. They require no baking, are easy to make, and offer the perfect blend of chocolate and peanut butter flavours. The bars are high in fats and low in carbs, making them a great snack on the keto diet.

5. Keto Chocolate Peanut Butter Fat Bombs

Another variation of the popular fat bombs, this recipe involves cocoa powder for a chocolatey twist. These fat bombs are easy to make, delicious, and fully compliant with a keto diet, providing the necessary energy and fats your body needs when in ketosis.

6. Keto Peanut Butter Mousse

This creamy dessert is made from heavy cream, peanut butter, and a keto-friendly sweetener. The mousse is airy, light, and a great option for those craving a sweet treat on a keto diet. It provides high amounts of fats without compromising on the carb intake.

7. Keto Peanut Pad Thai

A keto-friendly take on the famous Thai dish, using zoodles (zucchini noodles) as a replacement for traditional rice noodles. The peanut sauce enhances the flavour, and chicken or tofu can be added for protein. This recipe is high in healthy fats, low in carbs, and rich in flavour.

8. Keto Peanut Butter Pancakes

These pancakes are made with peanut butter, almond flour, and eggs, giving you a high-protein, high-fat, and low-carb breakfast. These fluffy pancakes are perfect for a filling breakfast and allows you to start your day on a savoury note while staying keto-compliant.

Frequently Asked Questions about Peanut Butter and Keto

1. Is Peanut Butter Keto Friendly?

Yes, peanut butter can be keto-friendly if consumed in moderate amounts and if you select the right kind. Not all peanut butters are created equal; some have added sugars, preservatives, and other additives which can increase the carb count. Always opt for natural, unsweetened peanut butter.

2. How Many Carbs are in Peanut Butter?

It depends on the brand and type. Generally, two tablespoons of natural, unsweetened peanut butter contain around 7 grams of carbohydrates. Of these, about 3 grams are fiber, which leaves 4 grams of net carbs. Meanwhile, the same amount of commercial peanut butter with added sugars could contain up to 12 grams of carbohydrates, which may be too high for a strict keto diet.

3. Can I Eat Peanut Butter on a Daily Basis while on Keto?

You can include peanut butter in your daily diet, but keep the portion sizes in check since it’s high in calories and can contribute to weight gain if eaten in excess. Make sure it fits within your daily carb and calorie limits. A couple of tablespoons per day should be fine for most people on a keto diet.

4. Are There Any Alternatives to Peanut Butter for a Keto Diet?

Yes, there are many alternatives. Almond butter, for example, usually has a lower carb count than peanut butter. Other nut butters such as pecan, macadamia, or hazelnut can also be good alternatives. Be sure to check the nutritional information to avoid versions with added sugars.

5. Can I Use Peanut Butter in My Keto Recipes?

Certainly! Peanut butter can be used in a variety of keto-friendly recipes. From smoothies and protein balls to sauces, dressings and desserts, there are many ways to include peanut butter in your keto meal plan. Remember to keep portions controlled to avoid going over your daily carb limit.

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